Try This Trick When Dining Out Diet to Help You Lose Weight

Heading to a nice dinner this weekend to continue your New Year's celebration?  You can still maintain your 2014 weight loss resolution and enjoy your evening out with this simple tip that has helped me drop more than 50 pounds and keep it off for more than a decade.

What is it?  When it comes to ordering your food, think two....appetizers that is.  Order an appetizer, salad, soup or side as your, well, appetizer and another appetizer as your entree.

We know that restaurant portions are way too big.  Appetizer portions are just about right and, many times, more interesting than entree offerings.  If your dining companion is eating a full entree with side items, have a bite or two.  It's much more fun to share AND you won't miss the extra calories of a full portion.

Here are some real world examples:

Al Biernat's Menu

Al Biernat's is one of my favorite splurge spots.  When I was pregnant, I ate an entire order of their fabulous macaroni & cheese AND au gratín potatoes.  In one sitting.  Yep.  It was heaven.  I digress.  They have a diverse starter and salad menu.  Here are a few "healthier dinner" options:

• Mozzarella, Amelia's Farm Tomato, Avocado, Basil, Balsamic Demi salad to start followed by Steamed P.E.I. Mussels & Littleneck Clams in White Wine (my personal favorite)
• Soup of the Day followed by Teriyaki Marinated Natural Texas Quail, Roasted Mushrooms & Pickled Ginger
• Baked Goat Cheese, Portabella Mushrooms & Sweet Garlic with Al's Salad (another favorite).  

I employ this approach consistently at Al Biernat's and am always satisfied.  Al's is wonderful but not something we can afford to do every week. 

Let's look at a place like Hillstone (which I still call Houston's).   I actually order two side items every time I visit: the kale salad along with black beans and rice.  It's one of my favorite meals and, at $12, is a substantial and healthy option.  Here are some others: 

• Focaccia bread plate followed by the Grilled Artichoke. 
• Couscous and seasonal vegetables, ordered together.     

Craving Italian?  Maggiano's Little Italy, anyone?  They have a ton of great options: 

Courtesy Maggiano's Little Italy

• You could start with one of their side items like that Asparagus, Spinach or Broccolini (ask them to go light on the oil) and have the side order of Angel Hair Aglio Olio as an entree
• Tuscan Chicken Sausage & Orzo Soup followed by the Tomato Caprese salad.
• Bruschetta followed by the Jumbo Lump Crabcakes
• Start with Stuffed Mushrooms and have the Chicken & Roasted Pepper Flatbread

These are just examples.  You get the idea.  Try this approach once or twice and you'd be surprise at how you won't miss an entree when you dine out.  

Double Bonus?  This approach is friendlier on the wallet.  Eating sides and appetizers is normally less expensive than eating entrees.

Interestingly, I examined restaurants like Applebee's and Chili's.  Their appetizer options were consistently fried or cheese-filled items.  In this instance, it would make sense to stick with an entree from their "light" menu or a salad (hold the dressing - eat with salsa or vinegar) and enjoy one of those items.  The portions are still big, so I suggest taking some of it home.

And, remember, put that fork down between every bite.

Thank you for reading!  Have a great weekend. 

The Top Diet Trends for 2014

I hate diets.  Okay, that's a lie.  I like learning about them.  

Truthfully speaking, we're all on "diets".  Webster defines the word "diet" as "the food or drink regularly consumed".  See.  We're all on diets. 

The thing is you can consume a healthful diet or a crappy one.  Why not go healthy?  It's much easier to take your medicine in the form of great food that is full of nutrients than it is to take expensive medicine in the form of pills in effort to treat some obesity-related illness.

Remember: it's easier to prevent disease than it is to treat it.  Think about that.  

Okay, on to the fun stuff.  What is on the nutritional experts radar this year?  Today's Dietitian surveyed more than 500 registered dietitians to find out and determined the 14 top diet trends for 2014.  Ancient grains like quinoa that will continue to be cool.  Woo-hoo.  

Quinoa salad

Here is a snippet of the top diet scoop you'll talking about, hearing about and eating in 2014: 

1. The no-wheat movement: consumers will continue to nix the wheat and adopt Paleo (the most Googled diet of 2013, btw), gluten-free or "wheat belly" diets in 2014. 
2. Add kale, coconut or chia seeds: throw it them in a smoothie.  You know we love this.  
3. Low fat no more: thank God.  Dietitians think that the "low fat diet" will be the least discussed in 2014. Low carb remains strong.  For the record, I got fat eating low fat. 
4. Fruits and veggies are the way to go: did we really need dietitians to tell us this?  You know my thoughts on the thing.  Go Mediterranean or go home. 

So, really, the "top diet trends" of 2014 aren't all that new.  It's still basic, common sense advice that our grandmothers gave us: eat your fruits and vegetables, hold off on the sugar, don't eat too much and get outside to play.  

Sounds like a good plan if you ask me!

Have a wonderful 2014!  Make it your best year yet.

The Biggest Diet News of 2013

I feel like diet news is nothing new.  We all know what we need to do, right?

• Eat real food: fruits, veggies, nuts, fish
• Avoid the fake stuff loaded with sugar, white flour and processed crap 
• Move more  

We know all this.  To paraphrase Nike: we just don't do it.

I'm right there with ya.  The season of holiday indulgence has left me with little extra muffin top and we're not even through Christmas!

Still there is always a new discovery or scientific data that might have us rethinking our approach to a healthful diet.

Health magazine (which is FABULOUS) profiled the "15 Biggest Diet and Weight Loss Stories of 2013."

Some of the Interesting Ones: 
Make sleep a major priority - Researchers at UT Southwestern Med Center determined that not enough sleep causes us to eat more and gain weight.  Think about it.  You just crave crap when you're sleep-deprived.

I am also hearing from more and more women that sleep is their "secret weapon" to staying beautiful.  {Shameless Plug Alert: Check out my new website TheBestBeautySecrets.com}.

Ditch the Diet Stuff - fake sweeteners might make you crave sugar even more.

Anti-inflammatory foods

Fight the Flame - focus on anti-inflammatory plant-based foods.  "Anti-inflammation is the key to disease protection, regardless of weight."  This is big news and might explain why some overweight adults remain healthy. What are anti-inflammatory foods?  All the stuff you think: fatty fish, dark leafy greens, berries, nuts.  Think colors of the rainbow.

The Takeaway
This is a great read if you're gearing up for "getting back on the wagon" in 2014.

I say, though, why wait?  Start now.

If you make plant-based foods a mainstay of your diet and indulge moderately (better said: when it's REALLY worth it) you can fit back into your skinny jeans on New Year's Eve....and won't have to start 2014 on a crash diet.

The best way to do this?  Adopt a Mediterranean approach to eating.  It works.

Take the Pain Out of Home Juicing with This Easy Trick

Before juice bars became the 2013 version of the cupcake and yogurt shop boom, I was quite the home juicer. From kale blends and green lemonade to pineapple mint juice and a grape lemon medley, I could have opened my own juice bar with all the mixing I was doing.

Green Lemonade

Why did I stop doing it so religiously?  For one, the ubiquity of juice bars and offerings from Whole Foods made the process easier.  Mainly, I hated the beating of cleaning my Breville Juice Extractor.  It sounds lazy but cleaning the pulp out of the feeder chute and the blade is a pain.  The leftover pulp in the pulp collector can sometimes attract fruit flies if the weather is warm.  It's just a whip.

One way to ease the pain is to place a grocery store produce bag in the pulp collector.  This makes cleaning this portion of the juicer a breeze, serves as a great way to recycle those bags and collects the majority of the pulp in a bag that can be tied shut so it doesn't attract fruit flies.  The video illustrates how to use the bag.

You still have to clean the blade, which can be a challenge, but it makes one step of the process easier.

Looking for homemade juice ideas?  Try this one:

• One bunch of kale - this provides vitamins A, C and K
• One half a pear - vitamins A, B1, B2, C, E, folate and niacin
• One entire celery heart, think about 6 stalks with leaves and all - this provides a bevy of vitamins B1, B2, and B6

That mixtures yields this tasty green juice:

YUM! 

Is Getting Enough Protein the Key to Weight Loss?

After three incredibly indulgent days in New Orleans, I am focused on temperance and moderation.  I might have had about a dozen souffle potatoes from Antoine's on Sunday.  Might.  

Antoine's Souffle Potatoes

As I plan my meals for the week, protein and greens are a key component of them.   Apparently, not enough protein could be one of they key reasons why we overeat. 

An Australian study found that the instinctive appetite for protein in humans is so strong that people will keep eating until their bodies tell them they have had enough of it.  The problem tends to be in that we eat too much crap before we will fill up on protein. 

The University of Sydney's Charles Perkins Centre determined that as we eat foods high in carbohydrates, fats and sugar, we reduce the amount of protein we consume.  The New Zealand Herald examines the findings published in Obesity Reviews. 

Courtesy: Beck's Prime

"We found that regardless of your age or body mass index, your appetite for protein is so strong that you will keep eating until you get enough protein, which could mean eating much more than you should,' said lead author Dr Alison Gosby.

When you consume things like soft drinks, which are fairly low in proportion of protein but high in calories, your energy intake will increase because you'll need to keep eating to get the protein you need,' Dr Gosby said."

Think about it, when you eat a lunch full of starches and sugars featuring potatoes, bread and cookies, you're not fully satiated.  You're likely to be reaching for that mid-afternoon snack.  

Worried about the expense of proteins like meat, fish or poultry?  Try less expensive sources such as beans, eggs, nut butters and tofu. 

Lentil, kale & sweet potato soup

It's easy to get protein at every meal.  Consider this: 

• An egg or two at breakfast.  Worried about fat and cholesterol?  Try egg whites.  Short on time, hard boil a batch of eggs on Sunday to last you throughout the week.  Out on eggs?  Try some Greek yogurt. 
• Add a tablespoon of peanut butter to your apple for a snack or pair that apple with a piece of string cheese. 
• Have a veggie burger or put a protein like chicken, turkey, lean steak, canned tuna or salmon on your lunchtime salad. 
• For dinner, make a big pot of veggie soup featuring lentils.  I'm partial to my lentil, kale and sweet potato soup.  Prepare a batch of chicken breasts for the week to have for dinner every night.   

Getting enough protein doesn't have to be expensive or time-consuming.  It's really quite simple and worth the effort when you consider the payoff. 

Diet Tricks You SHOULDN'T Do

There are all sorts of diet tricks out there.   I shared 25 of the best diet tricks of all time last year plus a few of my own faves:

• Putting your fork down between bites.  It works, promise.
• Leaving two bites on every plate when you dine in a restaurant.  Another winner.

What about so-called diet tricks that don't work?  The Huffington Post's Anna Almendrala offers "7 Diet Habits You Should Drop Now" and the suggestions are pretty logical:

• Don't skip breakfast - good advice but if you're not hungry, don't stress over it.  Do what works for you.  I love breakfast.  If I'm not hungry, I will at least try to get something in my system like my green smoothie. 
• Cutting out entire food groups - I mean really.  Who can live without bread or cheese fries the rest of their lives?  It's ridiculous.  It's about moderation and occasional indulgences. 
• Filling up on diet soda drinks - this is a game changer.  From a pure hydration standpoint, you will feel so much better if you avoid diet soda (as well as regular) and quench your thirst with plain water, sparkling water, water infused with fresh fruit or cucumber slices or iced tea.  
• Thinking about it as a "diet" in the first place - TRUTH!  

Your "diet" is your overall approach to eating.  If you think about a "quick fix" it won't work.  You will fall right back into those bad habits once your calorie-reduced diet ends.  Sure, you can jumpstart your weight loss by restricting calories and dropping a few pounds quickly but you must consider how you will MAINTAIN that weight loss once you resume "normal" eating.

The "Diet" That Works For Me

I've said it repeatedly and will say it again: that Mediterranean "diet" is the BOMB.  Fish, veggies, fruits, nuts, olive oil, feta cheese, red wine and chocolate.  There is nothing "diet" or restrictive about it.  It's abundant in its bounties.

The Great Green Smoothie Recipe

Looking for a great way to get some fruit and veggies in your system first thing in the morning?  Try my great green smoothie.  This one features Almond Breeze almond milk, a banana, frozen berries, spinach and chia seeds.

Kids love it, too.  You can hear my daughter, Jordan, saying "Yummy! Smoothie!" in this video.  Or at least a 2-year old's version of those words. 

  

Is Eating a Low-Fat Diet Making You Fat?

When it comes to dieting to lose weight, I believe you ultimately have to experiment to find what's right for you.  Not every diet works for every person. 

Remember these?

Trust me, when I was 50 pounds heavier, I tried the then-popular Atkins diet only feel lethargic, constipated (sorry) and just blech.  Following a fake-food, low-fat diet full of sugar made me hungrier for more crappy low-fat food.

Staples of the Mediterranean Diet

What Helped Me Drop 50 Pounds
Ultimately, no magic diet works for me.  I do enjoy the Mediterranean approach to eating but I try to eat real food, most of the time.  I focus on fruits, vegetables and avoid saturated fats.  I love fish, dark chocolate and wine.  I have a sweet tooth that I am always battling and I enjoy indulging in what I love.  I had my once-a-year basket of Snuffer's Cheese Fries  Sunday after the TX/OU game and loved every calorie of the fat-bomb without an ounce of guilt. 

There.  That's it.  

Snuffer's Cheese Fries

If I want to drop weight quickly or balance out an indulgent weekend, I might juice for a few days or live on watermelon and vegetables.  That is NOT a good way to sustain weight loss but it's a quick fix which I sometimes, yet rarely, incorporate into my regime.  

Does Low-Fat Make You Fat? 
There's an interesting article in Britain's Daily Mail that bucks the theory that all calories are created equal. 

How to Cut Calories, Fat and Sugar with 10 Simple Recipe Swaps

You probably know that applesauce is the perfect swap for cooking oil.   But how do you eliminate cooking oil when you're sauteing yet still retain a recipe's flavor?  Easily. 

There are certain tips and tricks that can help cut calories and fat while cooking.  Many of these are well-known while others might be new to you.

The applesauce swap is one of my favorites.  I use it in place of oil in a brownie recipe.  The double bonus is that it makes your freshly baked goods moister than if you used oil.

The cheat is simple for sweet recipes:

• When a recipe calls for fat in the form of butter, margarine or oil, use applesauce in a one-to-one ratio.  Yep.  Simple as that.  
• You could also cut the amount of fat in half and use applesauce for the other half.

Here are some other great swaps from The Program by Kelly Traver and Betty Kelly Sargent.  That book doesn't seem to be in print in any more but you can get their updated book, The Healthiest You: Take Charge of Your Brain to Take Charge of Your Life. 

Real World Tips to Avoid Getting Fat Eating in Restaurants

Do you live on restaurant meals?  Starbucks in the morning, followed by Cafe Express for lunch and Mi Cocina at dinner?  That sounds like a normal Dallas day for many.

If you're eating all the food restaurants put on your plate, you can easily pile on the pounds.  Yahoo Shine has an informative blog post offering "10 Ways to Lose Weight at Restaurants."  I have lived my professional life on the road, eating at restaurants and lost more than 50 pounds in the process.  It's possible.

Some of the tips are good common sense, like these:
4 "Sauce on the side please!" - this is a no brainer.  Also ask for every salad dressing on the side. I would go a step further: when it comes to salads, ask for plain balsamic vinegar.  It's delicious and helps you avoid getting fat eating salads.

5 "All-you-can-eat buffets are not the answer" - True words!  I'm sorry, you might think you're saving money but if you overindulge in these enough, it will cost you in the long run.  You will pay for new clothes because you're gaining weight. You might also be visiting the doctor more frequently because of all the fried crap and sugar-loaded bombs you are consuming.  

I lived on the Golden Corral buffet when I was broke and worked in Knoxville in the 90's.  I was fat, sick and miserable. AVOID THESE.

One of the tips from the Yahoo article is important for us parents:

"8. I was a pediatric dietitian in a former life, so I feel compelled to warn parents against seemingly "kid-friendly" items. You likely already know this: Kids' meals can be loaded with calories, fat, and fillers that neither young nor old need to consume. Seemingly pint-sized meals weigh in at over 1000 calories-more calories than your little one might need in an entire day! Instead of ordering from the kids' menu, try ordering a healthy choice off the adult menu, and either request a smaller portion, split the meal, or simply take leftovers home."

Good advice.  Those chicken fingers and mini-pizzas are not your kid's friend.

Dinner at Maxim's in Paris - no chicken fingers allowed!

I would add the following:

• Don't eat the whole meal.  Restaurant portions are huge.  Put half of your entree in a box.  You won't miss the other half and you will have an additional meal for later in the week. 
• If it's just a regular restaurant night out and not the meal of a lifetime, leave two bites on your plate.  Two, small bites will save you some calories. 
• Getting quesadillas or something else cheesy?  Ask the server to go light on the cheese.  Again, you won't miss the extra grease. 
• Share your desserts!  Always.  You don't need the whole thing. 

Like this?  You might also like these: 

• How I stayed slim eating indulgent meals in Parisian restaurants. 
• How to enjoy Tex-Mex without getting fat. 
• How one woman lost weight following the Starbucks diet.

How to Get Started With Your Hula Hoop

Hula hooping is great exercise.  Really.  The folks in the 50's were on to something.

Hula hooping is not just a retro 50's phenomenon.  It can change your ab game.  It strengthens your abdominal muscles, particularly your obliques, creating a natural corset effect that can create your slimmest stomach ever.  It also works your legs and can be a decent cardiovascular workout if you do it a high intensity for an extended period of time.

I came out of the hula hoop closet last month with my Empower Cardio Core Fitness Hoop but some of you are still struggling to get the hang of it.  Admittedly trying to learn how to hoop isn't automatically easy.  It takes practice.

Here's how to start hooping using a weighted hula hoop:

• Don't gyrate your hips in the direction of the hoop.  That is mistake #1. 
• Stand with one foot in front of the other, maybe your "dominant" foot when beginning. 
• Once you give the hoop that first "turn" around your waist, start rocking your weight from one foot to the other.  No jumping, just think of a pumping & rocking motion.
• Keep it going.  That's it! 
• Still need help?  Here's a video. 

Again, practice.  One direction will be easier than the other.  Clockwise was initially easier for me but I focused on getting stronger going counter clockwise and now I'm pretty good both directions.

The great thing about hooping is that you can do it any time of day.  I do it while brushing my teeth for two minutes with my electronic toothbrush (kinda weird but whatever).  Or if I can't get to the gym, I hoop for 30 minutes for a cardio/core workout.  I probably do it for at least five minutes six days a week.

I'm obsessed. 

*Remember: flat abs start in the kitchen.  No amount of hooping, cardio, ab work or spinning will give you a flat stomach if you're eating too much crap every day.  A quality, balanced diet is key.  I'm a huge fan of the Mediterranean diet approach to eating.

Get Your Weighted Hoop Here: 

Coming Out of the Fitness Closet: Yes, I am a Hula Hooper

I love this hoop!

I posted this picture of me hula hooping with a weighted hula hoop to my Facebook page and Instagram feed.

You laughed, you snarked and, as a dear friend from high school, said "You really want the guys at The Ticket to see this?"
 
I don't care.  

Why?  

Because I am convinced hula hooping is a fun, low impact way to tone your core and legs. 

Tuesday morning, I was pressed for time but still wanted to get my blood pumping before an 11:30am meeting.  The babysitter didn't come until 10am.  I didn't want to pack up everything and run to the gym, blah blah blah.  So I decided to break out the weighted hoop that had been collecting dust underneath my bed. 

Using a weighted hula hoop, think two pounds, I worked the green monster for about 35 minutes.  It was an outstanding, low-impact option that had me sweating.  I wasn't able to do it nonstop, as I kept messing up.  I also performed the gyrations both clockwise and counterclockwise and found out I am much more adept at doing it clockwise than "to the left." 

This was a great "do what you can" exercise option.  I was able to squeeze in a solid workout while watching TV at the house.  I didn't even have to brush my teeth.  My 21-month old daughter, Jordan, got a kick out of watching me gyrate like a crazy lady.  I like that she sees exercise as a fun, playful thing.  She's already into doing downward dog with me when I practice yoga.

Beyond that, it was a WORKOUT.  Twenty-four hours later, my obliques and quads are sore.  The good sore which is a testament to a workout done well.

Don't believe me about the benefits of hula hooping?  Check out this recent review of it in Health Magazine: 

Start with the basic moves until you feel comfortable, then step up to more advanced ones, mixing and matching for your own personal head-to-toe tone-up. Do any combination of moves for 30 minutes (you’ll burn 150 to 250 calories per workout) three times a week for four weeks and you’ll lose 3 to 6 inches all over your body.

Here are the specifics: 

• I used the Empower Cardio Core Fitness Hoop.  It's a two-pound weighted hoop that I bought at Target for $29.99. 
• There is some super-easy assembly required and it also comes with workout suggestions.  
• Learn how to get started with your weighted hoop here.  
• Still struggling?  Watch this video. 
• I did a few of the suggested "toning exercises" such as the "Windshield Wiper" and "Cross Chop with Lunge". 

If you're looking for a fun, alternative workout, this is a great one to incorporate into your overall routine.  

And just because I'm all for self-deprecating humor....here's another pic: 

 
There are some different versions of weighted hoops.  Here are three that I have tried, including the one I own:

Putting The 7-Minute Workout Into Action

So Monday was all about getting caught up in the buzz of the"7-minute workout".

Guilty.

But I did more than blog about this new fitness discovery.  I actually did my own version at the gym. 

Here was my Monday plan:

• Thirty minutes on the stepmill.  I love it because I can read and work up a good sweat.  I have to do so much homework for my "day job" that if I can multitask and do my Rangers/Cowboys/Mavs/Colonial/Nelson/Whatever homework while exercising, I am a step ahead. 

• Following that, I did (most of) the exercises suggested by the American College of Sports Medicine in their sample workout: 

Photo: American College of Sports Medicine

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core

• I followed their practice of performing each exercise for 30 seconds followed by a 10 second transition time to the next exercise.  It totaled, yes, about seven minutes per circuit.
• I did not have a chair, so in place of Step Ups (#5), I did reverse side angle lunges.  In place of the Triceps Dips on a Chair (#7), I did simple floor dips with bent legs.
• I performed this routine twice. 

You know what, I feel like I got a workout.  As I write this at 9am Tuesday morning, I'm a little sore, especially in my upper body.  I attribute that to the push-ups (#3) and push-ups with a twist (#11). 

The thing is, those 12 exercises are not the end-all/be-all.  You can do a variety of exercises for a quality full body workout.  Any health and fitness magazine can suggest some great exercises for you to do. 

The key was the intensity and the speed at which I did the work.  There was no dawdling.  The workout was quick, intense and challenging.   It's a good option but, like I reiterated Monday, not the only way to go when it comes to getting in shape.

The 7-Minute Workout. Really?

Is this the workout of your dreams?  In your own home?  No gym required?

Perhaps.

 
The latest research from the American College of Sports Medicine's Health and Fitness Journal indicates all you need is a high intensity, seven-minute workout for fitness.  Again, we're not talking about professional athletes or people who need to look a certain way for their jobs.  This is about the average person.  The key is you have to WORK for those seven minutes.  Don't donkeyjack. 

The study is pretty intensive in its scientific jargon.  Sunday's New York Times Magazine does a good job putting the results in layman's terms.

Fall off the Weight Loss Resolution Bandwagon? Here's a Great Meal Plan from Eating Well Magazine to Help You Get Back on Track

How are those 2013 weight loss resolutions going?  With March more than halfway over, this is a great time to reassess your goals.  If you're struggling to stick with a program of eating real food, squeezing in five to six hours a week of exercise and taking time for yourself, then let's REFOCUS.

Today we're focusing on eating well, courtesy of Eating Well magazine.  Its print edition offers outstanding recipes that are practical, affordable and easy to make.  Recently it posted online a 7-day meal plan based on your caloric intake, ranging from 1200 to 2000 calories.  It's an idiot-proof method to help you achieve your weight loss goal.

First, determine the number of calories you need to consume to lose weight.  I always go with the method of multiplying your desired weight by 10.  Want to weigh 130 pounds?  10 x 130 = 1300.  That is the number of calories you can eat to help you reach that goal.  Exercise moderately for an hour?  Okay, a based on a conservative estimate, you can have between 350-500 additional calories on that day you do the exercise.  This is just one method.  It has worked for me whenever I need to drop a few pounds, including the 50+ I lost more than a decade ago.

Courtesy Eating Well Magazine

Look at what Eating Well offers for a middle of the road, 1600 calorie-plan for Tuesday:

• Breakfast

  • 1 Whole Grain Oat Bran Bagel
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Tablespoon Creamy Peanut Butter, unsalted

• Morning Snack

  • 1 Apple, small

• Lunch

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Vinegar & Oil Salad Dressing
  • Green Eggs & Ham Frittata
  • 1/2 Cup Cooked Brown Rice
  • 1/2 Cup Fresh Pineapple

• Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• Dinner

  • 3/4 Cup Steamed Carrots
  • 1 Cup Skim Milk
  • Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
  • Spiced Corn & Rice Pilaf
  • 1 Nectarine, medium

This is a satiating, diverse meal plan that won't have you hungry.  It offers real food options with recipes to help you stay on track. 

Interested in more ways to rock your 2013 weight loss resolution?  Here are a few more tips that work for me:

• Three ridiculously simple calorie cutting tricks.
• Don't get fat eating salads!  Trust me, you can.
• Great fitness apps and gadgets to help you tame your waistline. 
• Best diet around?  The Med!  Try it.  Today.

Motivation Monday: The Best Way to Ensure You'll Hit the Gym Consistently

Two weeks into the new year, how are those 2013 resolutions going?

Mine?  Eh.  I'm still not getting up consistently at 7am on workdays.  It's a challenge.  But I am consistently hitting the gym and exercising.  I've said it time and again, that's the one thing I won't sacrifice.  I don't go to a therapist.  I exercise.

I've been a gym goer for more than 20 years and I've learned what works and what doesn't.  The number one secret to getting to the gym consistently?  It's not the hot trainer which can be motivation on certain days, let's be honest.  It's a matter of picking one that is close to you. 

It's as simple as that. 

I belong to a gym that is pricey by Dallas standards.  Sure, it has the most cutting edge classes I've ever experienced, is super clean and has a wonderful, caring daycare staff but it's expensive.   I've even resigned my membership because I felt it cost too much only to return.  Why?  Because it is literally three minutes from my house.  I pay almost $150 a month but I go at least five times a week because I have no excuse not to do so.

The Best Fitness Apps & Gadgets for 2013 From the CES & More

With all sorts of wonderful fitness-related products debuting at the Consumer Electronic Show this week in Las Vegas, the marriage of technology with health and fitness is a relevant one.  I'm kind of digging the iBitz fitness tracker for kids.

I blogged about the "Cell Phone Diet" last year which basically advocates using your smartphone to  motivate you to lose weight by using inspirational photos, ringtones and reminders.   It's not a totally ridiculous concept. 

TechCrunch provides an exhaustive list of apps, websites and gadgets that can help you reach your health, fitness and weight loss goals.  It is an outstanding reference guide.

Some of the highlights include:

• The Nike+ Fuel Band - a friend of mine who works for the Cowboys uses this and loves it because it helps him keep track of his activity level during the day. 

Fitness Friday: 30 Minutes of Exercise Will Change Your Life

"I don't have enough time."

"It just takes too long."

"It will mess up my makeup."

All of the above are excuses I, myself, have said in the past and have heard from others for not exercising.

BullS!$&.

You DO have the time.  You can NOT afford not to exercise and focus on yourself for just a bit every day.  All it takes is 30 minutes and it will change your life.  I promise.  Look at some of the activities that count as exercise:

• A brisk walk
• 30 minutes on the elliptical, stepmill or treadmill - I use this to catch up on my reading 
• A half an hour of yoga or pilates
• A run 
• A bike ride 
• Dancing with your kids 
• A cardio/weight training workout from the Nike Training Club app - I love this, they don't pay me to promote it, it's a genius workout class on your IPad.  I blogged about it here.
• Vigorous forms of housework and yardwork

I recently did a story for CBS11 on fitness trends in 2013 and the cool thing is that getting in great shape doesn't require hours at the gym.  If you combine cardiovascular exercise with weight training, you get a ton of bang for your fitness buck and can get in and out of the gym in half an hour to 45 minutes.  You will have to work hard, at a higher perceived level of exertion (about a 6-9) but it's time efficient and effective.   Check out the story and accompanying blog post for specific classes and trends.

The Center for Disease control recommends, at the bare minimum, 2 hours and 30 minutes of moderate-intensity aerobic activity every week and muscle strengthening activities on 2 or more days a week to work all major muscle groups.  The CDC offers a great infographic that explains all of this wonderfully.

More than anything, getting active for 30 minutes a day works wonders for your brain, as well as your body.  It clears your head, gets the blood flowing and actually energizes you.  Make that commitment.  If you're just starting out, try the following exercise regime for 5 days:

• A brisk 30, minute walk
• 30 minutes of yoga 
• 10 squats, 10 pushups (on knees or feet), 10 situps, 10 tricep dips, 10 jumping jacks.  Repeat this sequence 10 times
• 30 minutes on an exercise machine: elliptical, stepmill, treadmill, stationary bike 
• 30 minutes of pilates

You can download pilates and yoga programs on ITunes.  I like Exercise TV pilates and Pocket Yoga. 

Get moving.  It will change your life.  It doesn't take a ton of time and it will help you rock your weight loss resolution in 2013.

Healthier Options for Your Cowboys/Giants Noshing Pleasure

For some, you know who you are, the best part of tonight's Cowboys/Giants season opener is the festivities surrounding the game.  I'm not talking the "Glory Hole" vs the "Beat the Giants ass!" smack.  I'm talking about the revelry: the parties, the food and cocktails.

Unfortunately, one snack-filled night of football can be a diet killer.  I watch games for a living.  The mindless munching can wreck havoc on your body and leave you bloated, backed up and regretting what you ate.  The good thing is there are some great alternatives and ways you can enjoy all those wonderful snacks without consuming a day's worth of calories, fat, sodium and sugar.

Here are few tips for your football party pleasure:

Cut the Cheese with Veggies

Have your favorite queso but just a tablespoon or two.  Instead of chips, dip some broccoli and cauliflower in the queso.  It's outstanding.  The vegetables provide the crunch that chips would while satiating your cheese fix.

Salsa Salsa Salsa
Not salsa of the Victor Cruz touchdown celebration variety but of the chunky condiment kind.  Salsa is the perfect choice for almost everything.  I use it as a salad dressing, a topping for baked potatoes, a dip for vegetables.  Use a low sodium, all natural version.  There are a ton from which to choose.  Serve the salsa with baked tortilla chips, vegetables, pretzels, whatever you like.  

The Best Snack Bars To Beat That 3pm Snack Attack

Click on any item to learn more about it.

I am one of those snack bar freaks, a connoisseur even.  If you find the right one, it can be a perfect midafternoon snack or a quality breakfast or lunch replacement in a pinch.

For a snack, look for something that is between 100-200 calories.  For a meal replacement, based on your personal caloric intake, try not to go above 350 calories.  Try to avoid bars that contain a ton of sugar or sugar alcohols, hydrogenated oils or saturated fats.  It's a good idea to find a bar that has a good mix of protein, carbohydrates and fats.

Here are a few of my personal favorites:

Thunderbird Energetica - every flavor is delicious but I am particularly fond of the Cashew Fig variety.

thinkThin Lean Protein & Fiber - a great afternoon snack that delivers 10 grams of protein and only 150 calories and five grams of sugar. Also like their Divine bars.

Luna Bar Protein - a lower glycemic bar, with 12 grams of protein that's under 200 calories.  More of candy bar consistency.

Luna Bar  - in general, these provide around eight grams of protein, five grams of fiber with around 13 grams of sugar. They're a better alternative than a cookie that my former fat self would eat. I especially love the Blueberry Bliss, Chocolate Peppermint Stick or Iced Oatmeal Raisin flavors. They also come in 100-calorie mini form, which I love.

LARABAR - sort of a girlie bar but is 100% natural and made with real food like nuts, dates, apples, carrots and other products you recognize. The Carrot Cake flavor is great. Be careful, though. I have almost broken a tooth from a rogue pecan shell in LARABARS. These also come in 100-calorie minis. I also love their Coconut Macaroon Sweet & Salty Über bars. YUM!

Fiber One Protein Caramel Nut Chewy Bars - don't judge. These aren't 100% all natural but if I am craving chocolate or a Reese's Peanut Butter Cup, these hit the spot. They have 130 calories, seven grams of protein, seven grams of sugar and five grams of fiber. They're insanely good.

Make Your Own Snack Bar

You can also make your own bar. Nigella Lawson has a great snack bar recipe she calls a "breakfast bar" but you can adjust it to your own personal preference.  I alter it by using nonfat milk, almonds or walnuts instead of peanuts and nix the coconut. I always add flaxseeds for the omega 3 benefit.

I've made a goji berry walnut version and oatmeal raisin (tip: use liberal amounts of cinnamon)  These truly are "clean out the pantry" bars which are cheaper than anything you can buy in the store.

What am I missing? I'm always on the lookout for relatively good-for-you snack bars. Please share your favorites in the comments section.

Shop This Story

Trust LeBron: If You Want to Meet the Hotties, You Gotta Take Pilates

LeBron James has sent half a dozen emails and twitter questions to me.  Okay, not him, but his tweet has you got you, dear peeps, asking me a few things.

On July 15th @KingJames (self-esteem is NOT an issue w/ him) tweeted: "just got done putting in work at my high school. Great workout! Headed to pilates class now". 

A few folks recalled that I have blogged about and done a story on CBS11 about pilates.  Many more just asked how to pronounce it.  Pih-lah-tees.  You're welcome. 

Tons of professional athletes practice pilates: LeBron James and DeMarcus Ware just to name a few.  It gives them an incredibly strong core, which is essential for everything they do.  But it doesn't matter if you play football, crunch numbers at a desk or cart kids around all day, pilates can help you move better in every aspect of your life.  I always get the "How tall are you?" question.  I respond by saying  my height depends on how much pilates I do in a given week.  Men take note: pilates improves your posture in ways you can't believe, giving you an extra inch or even two.

I could rave on and on about it.  Instead, I am reposting a blog entry I did on the practice in April:

April 6, 2010 
If You Want to Meet the Hotties, You Gotta Take Pilates
An NBA player, I am 90% certain you know, told me that.  I had heard he was taking classes at a popular gym.  I asked him about it and he simply responded with "If you want to meet the hotties, you gotta take pilates!"  Then he proceeded to form a wide sh!t-eating grin which led me to believe that he did, in fact, meet some hotties.